Amazing 7-Day Ketogenic Diet Meal Plan & Shopping List Included

Amazing 7-Day Ketogenic Diet Meal Plan & Shopping List Included

The 7-day ketogenic diet plan we have got for you right now is not as easy as it would seem. Of course, it’ll get much easier over time, but it will be difficult in the start, as maintaining your carbohydrates under 20 gr. per portion isn’t an easy job. Then there’s the time spent food preparation and making the menu budget friendly, so generally there are a lot of things to think about. Listed below you’re going to find a list of foods you need to eat every day as well as what you should purchase before starting the diet.

The meals are kept at a minimum of 1600 calories, while the carbs are kept below 20 gr. The list also contains the nutrition totals for each day, so it’ll be easier for you to make changes.

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10 Impressive Facts About Coconut Oil You Need To Know!

The coconut oil is very beneficial and significant for the entire human body since it contains plenty of fatty acids that can deeply affect the human health. What is more, it has plenty of health benefits, including fat loss and improved brain function too.

Check out the 10 best health benefits that coconut oil provides:

Unique combination of fatty acids and also powerful medicinal properties.
People used to believe that coconut oil is dangerous and avoided it, because it contains more than 90% of the fatty acids that are saturated fats. However, this was actually proven to be wrong and the artery-clogging myth was revealed, by numerous studies that showed that the saturated fats are actually not dangerous at all. Namely, the saturated fats in coconut oil are not the same as in meat and cheese. Besides this, the amazing coconut oil is very easy to metabolize, and it is a biological source of energy as well.

It is also abundant in Medium- chain triglycerides, which absorbed very quickly and because of this, they are had been incorporated in different treatments such as for digestion problems, liver disease, fat indigestion, diarrhea and lung condition. Moreover, due to the rich content of medium chain triglycerides the coconut oil also has therapeutic effects on several brain disorders.

People who consume coconut oil have the best health on the Planet
Peoples consume it on a regular basis because they are familiar with the health benefits of coconut oil and want to improve their health too. People from some countries make it a dominant portion of their diet. For instance, people who come from Tokelau, in the South Pacific. And the statistics show that they have no record of heart disease. Due to the fact that they are highest consumers of saturated fat (60% saturated fat). And this also applies for the people from Kitavans.

Coconut Oil increase energy expenditure–burn more fat
Obesity is the major problem in the world. Therefore, if you are trying to burn more calories, coconut oil is definitely the best solution for that. Due to its content of medium-chain triglycerides (MCTs), it can be extremely helpful in burning excess calories and increase the level of energy expenditure. Likewise, due to the high amount of burned calories with the help of medium-chain triglycerides it can also lead to major weight loss.

The lauric acid in coconut oil kills bacteria, viruses and fungi
Coconut oil is rich in lauric acid-medium chain fatty acid and it has about 50% of fatty acids in it, which gives another beneficial function too. Monolaurin is a monoglyceride that is produced in the process of digestion. And it has the power to eliminate many fungi, bacteria and viruses. According to some studies the coconut oil also has the power to kill pathogenic viruses like herpes and HIV. Hence, this also proves that the coconut oil due to its fatty acids is powerful to hinder infections and eliminate damaging pathogens.

Coconut oil can kill your hunger too
An interesting fact is that the coconut oil also has the power to lower the feeling of hunger. And the liver produces ketones from the fatty acids that can regulate satiety hormones. Namely, it is also discovered that ketones can promote the feeling of satiety by affecting the cholecystokinin (CCK). The studies did not last long, and if they actually did the body weight will definitely be influenced dramatically. Eventually, we can sum up that coconut oil can influence positively on our body weight with the help of fatty-acids which lower the appetite.

Fatty acids in coconut oil can be turned into ketones in order to reduce seizures
For those children who were resistant to drugs the high-fat proteins- ketogenic were successfully incorporated into their treatments for epilepsy. Consuming lower quantities of carbohydrates and high quantities of fat can elevate the ketone bodies in blood’s concentrations. What is more, this can also lower the frequency of epileptic seizure in children. Especially to those that do not benefits and feel better from drugs.

Coconut oil lowers the risk of heart disease & improves blood cholesterol level
Remember that the coconut oil does not damage the blood lipid. And the saturated fats in it can reduce the levels of the low-density LDL. Lipoprotein and also increase the levels of high-density lipoprotein – HDL. And also it can lower the risk of heart disease by lowering the factors of cardiovascular risks.

Coconut oil can protect from hair damage, moisturizes your skin and functions as a sunscreen
Coconut oil is often used in cosmetics since it has the ability to ameliorate the health of hair and skin. In addition, this incredible oil can moisturize the skin and ameliorates the lipid content of the skin. Furthermore, the coconut oil can be also used as sunscreen and it offers high protection and efficiency and can block 20% of the ultraviolet rays. Coconut oil has many other benefits such as eliminate bad breath. Replace the usual mouthwash because it can eliminate the dangerous bacteria from the mouth, and also reduce hair damage.

Fatty acids can boost brain function – (Alzheimer disease)
Alzheimer’s disease is with dementia in 60-80% of its cases, and the major parts of them are over 65. Exerts have discovered that ketone bodies have the ability to supply energy to the brain. And that they can supply the malfunction cells in the brain. And act as alternative energy source and minimize the symptoms of Alzheimer’s.

Coconut oil can help to lose excessive weight located in abdominal cavity
Coconut oil is very beneficial because it has the power to increase feeling of satiety and thus lower the appetite too. Therefore, this can help to lose weight by increasing the process of burning fat, especially the belly fat. It may not be very spectacular, but it is actually proven that is very efficient because there are many cases. In which people lost abdomen fat only by consuming coconut oil and not changing anything else in their diet.

Complete Ketosis Food List

Do you know what ketosis is? Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood. When you restrict carbs in your diet, your body relies on fat for energy. Ketosis usually occurs when your carb levels fall to 20-50 carbs or less in a day.

Limiting the carbs in your diet is the fastest and safest way of reaching ketosis. To do this, you need to put yourself on a ketogenic diet, which is a high-fat, adequate-protein and low-carbohydrate diet. Other diets and exercise techniques such as HIIT (High Intensity Interval Training), can also help you achieve a state of ketosis.

Must Try: Keto Low Carb Pumpkin Cheesecake Mousse

This amazing low carb pumpkin cheesecake mousse recipe has all the flavors of a low carb pumpkin pie, but with a deliciously creamy, whipped texture. It is sure to become a fall favorite. I prefer to top mine with a little fresh low carb whipped cream.

To create the low carb whipped cream, I simply whipped heavy cream, vanilla extract and natural low carb sweetener together until stiff peaks formed. After that put it into a pastry bag and you are good to go.

INGREDIENTS

12 ounces cream cheese, softened

1 – 15 ounce can unsweetened pumpkin puree

1/2 cup confectioners erythritol

2 teaspoons pure vanilla extract

2 tablespoons Pumpkin Pie Spice

3/4 cup heavy cream

INSTRUCTIONS

In a large mixing bowl, combine the cream cheese and pumpkin puree. Using a hand mixing, cream the two together until there are no visible clumps and the mixture is smooth and creamy.

Add the erythritol, vanilla extract, pumpkin pie spice and heavy cream. Mix until all ingredients are well incorporated.

Refrigerate for an hour before serving

Leave a comment if you are going to try this and tell us how did you like it. Make sure to follow us for more recipes and share this on Facebook along with your comments.